Improved stride frequency is another essential element, and by running uphill, the athlete strengthens his running techniques with short, powerful bursts.

The stride length and stride frequency are key to improving speed, and theses crucial elements are controlled by explosiveness and power.

Explosiveness and power

The high jump is a valuable training asset, and the best way to increase jump high is by simple repetition. For five to seven days a week, go out and jump as high as you can three or four times. By coating your middle finger with chalk, you can clearly see results and track personal improvement.

The standing long jump is another way of both strengthening the legs and clearly measuring progress. The most efficient way to execute this exercise is to pair it with a sand pit. Stand with your two feet together, and swinging your arms outward, jump with both legs as far as you can. Repeat this process four to five times a day, five to seven times a week.

"Train every day," Shaw said.

Constant training will increase the body's endurance, preparing for the toll taken by grueling in-season play.

While it is important to train every day of the week according to Shaw, you must also set aside ample time to rest and recover. Overtraining is detrimental to an athlete's health and increases the likelihood of injury.

Rest and recovery

Rest accordingly. Don't push the limits to the point of incapacitation for the next few days. Sleep with the lights, TV and other distractions turned off and set a consistent sleeping schedule.

Along the same lines, it is crucial to be aware of the benefits moderation with taking supplements.

Proper doses

Take everything with the proper doses. When taken properly, proteins, Vitamin D, creatine and other supplements will compliment training regiments by refueling and providing ample energy for continuous training.

Eat within moderation as well. An overabundance of fatty, greasy or sugary foods will work against the training's benefits. Stick to a protein rich diet, as well as filling the recommended daily doses for all other nutrients.

Lift weights. There is no real substation for a proper weight lifting regiment. Increase the weight lifted every week, to keep a constant challenge on your body.

Attend additional camps. Find a program that is run by a trainer you trust, and stick with it. James Farrior of the Pittsburgh Steelers has been attending Shaw's camp for week, and said that "it's the only one, the only one you need."

Every athlete strives for greatness. Those who attain it are the ones who put forth the effort in the offseason as well as during the season to grow ever more skillful.

Tyler Graddy, a senior at Lake Howell High School, was a participant in the 2010 Orlando Sentinel High School Sports Reporting Institute. His mentor was reporter Matt Murschel.